How to cook sunflower seeds

Information for sunflower seeds in our free cooking ingredients collection.

Sunflower seeds

With more than a hundred species, the sunflower genus is thought to be native to either western North America or South America, although it now grows worldwide. The United States and the former countries of the Soviet Union are among the largest producers of sunflower seeds.

Sunflower seeds are about a quarter of an inch long, angular, and grayish green, tan, or black. They are enclosed in thin shells. Often, these shells are striped in black and white. Two main varieties of sunflower are cultivated commercially. The Russian variety is grown mainly for oil because the seeds contain more than 40 percent oil by weight. The North American variety has larger seeds and is grown for human consumption and for bird food.

Although high in calories and fat, sunflower seeds contain mostly unsaturated fat. In addition, they are a rich source of nutrients, including folic acid, niacin, potassium, and zinc. They are also high in fiber. Sunflower seeds are best kept in a cool, dry place. If shelled, they should be stored in the refrigerator to prevent rancidity.

How to cook sunflower seeds

Sunflower seeds usually are shelled before they are added to dishes. Shelling by hand can be difficult, although soaking helps. Most people simply buy commercially shelled sunflower seeds.

Serving suggestions

Sunflower seeds can be eaten raw, roasted, and salted or unsalted and are terrific snacks by themselves. They also are excellent additions to salads, stuffing, or yogurt. Ground seeds can be combined with flour to make breads, as is done in Portugal and Russia. The seeds also can be roasted to make a coffee-like drink. A note to cooks: the seeds may turn green when cooked.

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